5 Gentle Ways to Soothe a Restless Child at Bedtime

When bedtime feels like a bit of a tug of war, it can leave both you and your little one feeling more worn out than you’d like. So, what’s the gentle way to help a restless child settle down, without making the whole routine feel like a struggle? You’ve got this.

 

This post explores five gentle, practical ways to ease into bedtime: having a predictable routine, simple breathwork, playful imagination journeys, gentle stretches, and little personalised touches just for your child. With a few easy tweaks, you’ll find bedtime hits different—less stress, more calm, and those lovely moments of connection. You’ve got this.

 

 

1. Create a soothing bedtime wind-down that hits different

 

Set up a simple wind-down routine with three to five easy steps, like pyjamas, brushing teeth, story time and a cosy cuddle. Keeping things in the same order each night helps your little one’s mind get comfy with what’s coming next and makes settling down hit different. Try adding two special sensory cues just for this calm-down time – maybe dimming the lights, playing a gentle song or spritzing a familiar scent on the pillow. These little touches become sleepy signals, helping everyone relax. For a bit of choice without the chaos, let your child pick which book to read or which soft toy to tuck in. You’ve got this – it’s all about keeping things soothing and familiar.

 

Teach one small self-soothing skill the child can use during the session, such as slow belly breathing, tracing a calm picture, or imagining a favourite place, because giving them a tool creates autonomy and helps ease worries. Model low arousal yourself by using a quiet, steady voice and a short cue phrase or melody to mark the start and end of the routine, since children mirror caregiver calm and your tone often speeds settling. When routine, cues, and a simple skill are used together, short relaxation sessions can support relaxation and feel engaging to the child. With gentle consistency, this approach can really hit different, and you’ve got this.

 

Try a screen-free device offering guided calming sessions for kids.

 

 

2. Take a breather with easy breathwork and mindful moments

 

Pop a soft toy on your little one’s tummy and take slow breaths together, watching as the toy gently rises and falls. Invite them to join in—it’s a lovely way for them to notice their own breathing and start belly breathing without even realising it. You can make breathwork feel like play by blowing bubbles, pretending to puff up a balloon, or floating a feather with those slow, steady exhales. It all hits different when you turn things into a gentle game—trust us, you’ve got this.

 

Try pausing with your child and helping them spot a couple of things they can hear, feel, or smell around them, then gently notice their breath together. Naming these little details and tuning into the moment can help soothe those big feelings. When you breathe out, focus on making the exhale a touch longer and softer than the inhale. Simple phrases like 'breathe in, let it float away' or 'soft breath out, let go' can work wonders. A longer out-breath tends to settle the body, helping hearts slow down and tension drift off. Every child is different, so keep your routine quick and familiar—maybe use a favourite toy or a bit of movement for the little ones, or add a tiny bit of imagination for older kids. Finish up with a gentle, steady line, like 'you’ve got this', so it always feels safe, comforting, and hits different each night.

 

Try a screen-free device for guided child breathing

 

 

3. Try a playful imagination adventure at bedtime with your child

 

Picture starting with a familiar scene—maybe soft sand beneath your toes, a cosy den with twinkling fairy lights, or a gentle forest where the leaves crunch just right. Invite your child to join in by adding their own little touch, like choosing the colour of the sky or imagining a friendly animal nearby. As you both settle in, let your voices find a calm, steady rhythm, using short, soothing sentences and the odd deliberate pause. Try describing a peaceful action, like floating together on a fluffy cloud, and pause for a shared breath. You might mention how cool and gentle the cloud feels under your feet—little details like that help keep their focus grounded. Along the way, offer a couple of choices, such as which animal friend to bring along or what tiny treasure to collect, so your child feels in charge but never overwhelmed. To wrap things up, suggest something tactile or quiet—stroking a soft toy, pressing feet gently into the mattress, or listening together for three quiet sounds in the room. Finish with a familiar closing phrase or a gentle squeeze of their hand, so your little one knows the adventure has come to a close. You’ve got this.

 

Keep the whole journey brief and flexible, using simple elements like a calming scene and soothing sensory details. Repeat the same pattern across nights so the nervous system can start to recognise bedtime as a low-energy, safe space. Adjust language and complexity by age, reuse favourite images to deepen the calming effects, and keep things familiar so the routine settles in. A short, repeatable habit can hit different at bedtime, and you’ve got this.

 

Try screen-free, guided sleep sessions for children.

 

 

4. Guide your body with gentle stretches for full-on relaxation

 

Start off with a gentle squeeze-and-release routine: ask your little one to clench their hands and scrunch up their shoulders, then let it all go as you chat about how their body feels different now. Repeat this a few times, keeping the vibe calm and relaxed, until their movements soften and their breathing eases. Turn stretches into playful, imaginative moves to keep things light—reaching up like a tall tree, curling up cosy like a hedgehog, or spreading out wide as a starfish. Pair each pose with a big, slow breath and a simple cue. These tiny movements help anchor attention to the body and steady the breath, making relaxation feel easy and doable at bedtime. You’ve got this!

 

Try a gentle body scan while your child lies down, inviting them to notice their toes, calves, knees, and so on, and to imagine a cosy warmth or fluffy blanket settling over each part. This helps their mind drift from busy thoughts and brings them into the here and now. Tweak movement and touch to suit what your child finds soothing – always ask if gentle contact is okay. Some children love a bit of firm, steady pressure or a slow, rocking motion, while others prefer stillness and a softer voice. Keep an eye out for what feels calming or a bit much, and adjust as needed. When you’re ready to finish, round off with a familiar, comforting sequence – maybe hugging knees to chest, rolling gently to one side, pausing for a quiet moment, then stretching out into a relaxed position. It’s all about helping their nervous system settle, and honestly, you’ve got this.

 

Try gentle, screen-free guided relaxation for your child.

 

 

5. Shape calm moments around your child's age and mood

 

Shape those calming moments around your child’s age and what makes them tick. Little ones tend to settle with the simple things—gentle touches, a cosy routine, and just one soothing sound or feeling at a time hits different. Preschoolers and bigger kids might be ready for a sprinkle of imagination, a couple of gentle choices, and slightly more colourful stories. Keep prompts short and clear, speaking slowly in a softer tone, especially if your child feels anxious. They usually respond best when things are straightforward. Letting them pick between two things—maybe a quiet story or some soft music, or choosing how to lie down—can give them a bit of control without any overwhelm. It’s all about helping them feel seen, so you’ve got this.

 

For high-energy children, allow a brief, intentional movement burst to discharge excess arousal, then shift to slow stretches, guided breathing, or a gentle hand massage to downregulate the nervous system. Match sensory inputs to the child’s profile by reducing light and background noise for sensory-sensitive children, introducing soft textures or firm pressure for sensory-seeking children, and avoiding unpredictable sounds or busy patterns to change alertness. Watch breathing, muscle tone, and relaxed facial muscles as stopping cues, and pause the session once you see slower breathing, droopy eyelids, or other clear signs of calm. These practical tweaks often hit different at bedtime, increase the chance of a smooth wind-down, and remind you that small changes work, so you’ve got this.

 

Keeping bedtime sessions short and steady is a real game-changer when your little one seems restless. Building a simple routine with some calming breathwork, a bit of playful imagination, and easy, gentle movement can work wonders. It helps your child recognise those bedtime cues, making sleep come more naturally. Slowing down each exhale soothes the body and settles the mind, while offering just a couple of bedtime choices gives your child a sense of control without any fuss. Trust in the process – you’ve got this.

 

Try weaving these five calming habits into your bedtime wind-down: set a gentle routine, practise simple breathwork, go on little imagination journeys, add in some easy stretches, and adjust your vibe when things feel a bit off. When you keep it simple and stick to just one new thing at a time, you’ll soon notice bedtime really does hit different. You’ve got this.